The Intelligent Diet: 9 Nutrients to Boost Your Brain Power ?? Part 1: The Neuro-Nutrition Series

Dear Readers,

Thank you for being here and welcome to another edition of Heal Thyself which is a crossover of my favourite topics: neuroscience and nutrition!

In this quick post, we will explore the nutritional foundations of cognitive excellence in a 3-minute overview!

Here are 9 minerals and vitamins that influence intelligence by supporting various aspects of brain structure and function, including neuronal signaling, neurotransmitter synthesis, synaptic plasticity, and neuroprotection.

For optimal cognitive development and performance across the lifespan, you have to prioritize an adequate intake of them mainly through a balanced diet, and then supplements!

Omega-3 Fatty Acids particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in fatty fish, are crucial for the structure and function of brain cell membranes, promoting neurotransmitter function, and support synaptic plasticity, which is essential for learning and memory.

B vitamins (especially B6, B9, and B12) play essential roles in brain metabolism and neurotransmitter synthesis. Vitamin B6 is involved in the production of neurotransmitters such as serotonin and dopamine, which influence mood and cognitive function. Vitamin B9 (folate) is crucial for fetal brain development during pregnancy and has been linked to cognitive function in adults. Vitamin B12 is necessary for the maintenance of myelin, the protective sheath around nerve fibers, and deficiencies have been associated with cognitive decline.

Iron is essential for oxygen transport and energy metabolism in the brain. Iron deficiency anemia can lead to cognitive impairment, decreased attention span, and reduced IQ scores, particularly in children.

Zinc is involved in neurotransmitter function, synaptic plasticity, and neurogenesis (the formation of new neurons). Adequate zinc levels are necessary for optimal cognitive function, and deficiencies have been linked to learning and memory deficits.

Magnesium plays a role in neuronal signaling, synaptic transmission, and synaptic plasticity. It is involved in regulating the activity of neurotransmitters and NMDA receptors, which are critical for learning and memory processes.

Vitamin D receptors are present throughout the brain, and vitamin D is involved in various neuroprotective and neurodevelopmental processes. Adequate vitamin D levels during pregnancy and early childhood are important for optimal brain development and cognitive function.

Antioxidants (e.g., Vitamin C, Vitamin E) protect brain cells from oxidative stress and inflammation, which can contribute to cognitive decline and neurodegenerative diseases. They help maintain the integrity of neuronal membranes and support optimal brain function.

Choline is a precursor to the neurotransmitter acetylcholine, which is involved in memory and cognitive function. Adequate choline intake during pregnancy and early childhood is essential for proper brain development.

Iodine is necessary for the synthesis of thyroid hormones, which play critical roles in brain development and cognitive function, particularly during fetal and early childhood stages.

As a functional nutritionist, I offer personalized guidance to address the root causes of your concerns. Through targeted nutrition, stress management, and gut health support, we will work together to restore balance to your body.

With strategic supplementation, lifestyle adjustments, and collaborative care, I'm here to help you achieve lasting results and unlock your natural potntial together!

PS: I am working with a limited number of clients only, please send me a DM if you would like to chat or avail of a consultation,

visit my website here: shevauneuron.wordpress.com

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#ShevaunWrites by Shevaun Pimenta

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